Green Tea and More...

Giving Up Coffee for Green Tea

2008-02-25T13:22:00.003-05:00

I'm not a really big coffee drinker, but I do like the taste of it--provided I add lots of cream and sugar! Every so often though, I feel that my coffee drinking has become too much of a habit and decide to quit. While numerous studies have shown that drinking coffee in moderation is not necessarily a bad thing for most of us, quitting the coffee habit has benefits too.

According to Nicholas Perricone, M.D, a dermatologist who has written several books on the role diet plays on skin care and health substituting green tea for coffee will help you lose weight. Skip the sugar and your skin will look better too. Those are two pretty powerful motivating factors for most of us.

Apparently it's not the caffeine that isn't so good for you, but some other substance because green tea contains caffeine unless of course you drink the decaffeinated variety. Drinking coffee elevates two hormones called cortisol and insulin, which can lead to weight gain. Studies also show that adding a few tablespoons of vinegar to the diet every day will help you lose weight too.

Say No to the All You Can Eat Buffet

2008-02-19T16:32:00.007-05:00

They call it the French Paradox Redux or why Americans seem to get fatter than French people do. It seems that it's not about lifestyle so much as perception and thinking patterns. In other words, when they feel hungry they stop eating. Simple, right? It reminds me of why moms should breastfeed their babies. Breastfed babies tend to stop nursing when they are full and not when the bottle is finished.

At any rate, Americans are forever eating low fat this and diet that when French foods like pate, brie, and croissants are way(!!!) more laden with fat. According to a study at Cornell University that compared Parisians to Chicagoans, the latter were less likely to stop eating until there was no food left on the plate, their beverage is finished, or the TV show is over. In other words, this sample population of Americans is relying on external cues to signal when to finish their meals. This same use of external clues also applies to the overweight among us.

Of course the Supersize Me and All You Can Eat Buffet food culture doesn't help, but that wasn't mentioned in the study--nor was the taste factor included. I know that personally speaking if food tastes really good I am less likely to stop eating it even if I am full, but I'm guessing that's part of another study.

Mind, Body, and Soul: Benefits of Yoga

2008-02-18T20:30:00.008-05:00

It has been nearly 8 years since I set foot in a yoga studio, but last week I did just that. Part of the get back to being me lifestyle change this year I suppose, that and sleeping 8 hours a night, which by the way I have been pretty good about so far. When I first decided to take yoga I really had no idea what it was. I thought everyone sat around relaxing and meditating.

Boy was I wrong but in a completely wonderful way. Yes, yoga is relaxing but it also strengthens the body, makes it more flexible, and like most forms of exercise is a terrific stress reliever. It does all this through a series of asanas or active poses, breathing exercises or pranayamas, which are passive poses.

What I like best about taking a yoga class however is that I feel like I am back in touch with my body. Instead of feeling hunched over from sitting at a computer all day, I'm sitting straighter and standing taller. My stomach is more taut, my legs stronger, and even the face peering out at me from the mirror appears more relaxed than it was before class.

Yogurt is Good for You

2008-02-13T21:31:00.003-05:00

I don't care for milk, but I adore yogurt and have been eating since the late 1970s. Why? Because it tastes good! Honest. And, I prefer plain (no sugar added) yogurt mixed with berries (fresh or frozen) or sometimes, fresh pineapple, flax seed oil, and honey. Mmm, mmm, good. You can even make your own yogurt!

Of course, yogurt, which is nothing more than bacteria, is also good for you health-wise because it contains calcium and is a probiotic. Probiotics are foods like yogurt, kefir, and these Attune Wellness Bars that contain live bacterial cultures.

Recently some Japanese scientists discovered that yogurt contains bacteria that reduce the bacteria that cause bad breath--you know those volatile sulfide compounds referred to as hydrogen sulfide. Just six weeks of yogurt eating reduced the levels of these compounds by 80%. And, as if that news wasn't good enough, eating yogurt also helps with keeping plaque at bay.

Is 8 Hours of Sleep Really Necessary?

2008-01-30T10:08:00.001-05:00

I'm not obsessed with sleep, I swear(!), but did you know that back in the days before electricity allowed us to extend the day into night people often slept for 10 hours? People also led a more physical existence than today so they were tired. Today I think we're more tired mentally than physically. After all, many of us spend our days behind a desk tapping away at a computer.

At any rate, sleep is a must and most of us are sleep deprived, sleeping less than we think we do. Not getting enough sleep has been linked to health problems for women, including hypertension or high blood pressure, potentially leading to cardiovascular disease and weight gain in both men and women.

On the flip side, sleeping too many hours is not so groovy either. It appears that sleeping within the zone of 7 to 8 hours is what we need. I've also read that our bodies have natural sleepy times, notably at 10PM and again at 12 AM midnight. For us working stiffs that would mean we'd better be in bed asleep around 10-10:30 at night in order to rise and shine at 6 the next morning bright eyed, bushy tailed.

Walk More Than 10,000 Steps a Day

2008-01-15T12:51:00.003-05:00

You've heard of the 10,000 steps method of weight loss, right? Well, a new study has confirmed that those 10,000 steps you are so dutifully taking every day are great for maintaining your weight. But if you're a woman who is younger than age 50, you'll need to walk more a few more steps than that to actually lose weight. The 10,000 steps is only effective if you're between 50 and 60. If you're over 60 you can take it down a notch and get by with walking 8,000 steps. Under the age of 40? Then, you'll need to walk 11,000 to 12,000 steps every day.

At 10,000 steps equals 5 miles, that's a lot of steps.

I am a huge fan of walking. I've lost weight (anywhere from 8 to 20 pounds) using a daily walking routine. It really works and the weight stays off as long as you still walk. Pre-kids, I walked about 6 miles a day. Post-kids, it's a bit more difficult. And with winters that include frequent ice and snow in this region of the country, my daily walk is non-existent for nearly 6 months of the year.

Last summer I bought a pedometer to see how many steps I was actually walking every day. With my daily walk pushing my twinmobile--a Mountain Buggy Urban Double twin stroller with two 3 year olds weighing in at a combined weight of 85 pounds--I was barely walking those 10,000 steps. Forgoing the walk, the number of steps dropped to about half that--even chasing around a couple of 3 year olds.

This is definitely NG (not good). Join me in clipping on those pedometers ladies. Let's get walking!

Eat Less, Live Longer, Stay Younger?

2007-12-20T08:16:00.002-05:00

There are a lot of anti-aging theories out there and calorie restricted diets is one of them. As strange as it sounds though, research shows that in people of normal weight, eating less (i.e restricting calories) can help us live longer.

It has to do with those pesky free radicals that are the byproducts of cell respiration. It's a type of oxidative damage--kind of like the rust on your car. Say you have an accident and dent the metal. When the metal gets exposed to the air it begins to rust. If free radicals aren't neutralized (this is what all the hype about antioxidants is about), then cells begin to degenerate and eventually die and death of the cells throughout the entire body is what causes aging.

It's a complicated process, but basically a low-calorie diet causes stress at the cellular level, this stress in turn causes cells to clean house so to speak and repair any damage caused by free radicals thereby keeping them "young"--particularly in muscles like the heart.

A calorie-restricted diet does not mean starvation however, it simply means eating the amount needed to get enough nutrients and no more. Most of us overeat, that is, we consume far more calories than we actually need to exist.

Great news for us middle-aged but wanna-be young again types, eh? Too bad it's easier said than done!

Honey as a Remedy for Coughs

2007-12-18T10:54:00.001-05:00

Have you ever tried the old-fashioned remedy of using honey for coughs? Well, guess what? It really works, and it's even better than over the counter (OTC) cough remedies for children-- particularly at night--by reducing the severity and frequency of coughing. And it showed a positive effect on sleep quality according to researchers at Penn State University in State College, PA.

This is good news in light of the recent FDA advisory cautioning parents not to give OTC cough medicines to children under the age of 6 years old. Most OTC cough medicines contain a cough suppressant called dextromethorphan (DM), which can cause involuntary muscle contractions.

The anti-microbial and anti-fungal properties of honey have been well documented and it is sometimes used to treat diaper rash. Many cultures have used honey to treat coughs due to colds. If your child doesn't like the taste of honey try adding a few drops of lemon juice.

Keep in mind however, that honey should not be given to children under the age of 12 months because of the potential for infant botulism to develop, a rare but severe form of food poisoning. Bees pick up botulism spores from flowers, which are widely found in soil and in nature.

Related reading: Natural Treatments for Diaper Rash

Stress Reliever: Relaxation Tanks

2007-12-14T11:18:00.004-05:00

One of the best stress relievers in life is simply breathing deeply. Then there's meditation, massage, yoga, and, floating in a relaxation tank, preferably one that is warm, filled with saltwater and is light and soundproof.

The feeling of weightlessness, warmth, and lack of sensory stimulation helps heal the body. In fact, studies show that blood pressure along with stress hormones are reduced. People feel less stressed and anxious, and prolactin, the hormone associated with breastfeeding and a feeling of well-being, levels increased.

Sounds good to me. It reminds me of floating in the Caribbean Sea. There's nothing like it really. I even had a dream I once had a dream about floating in those warm, tropical waters. When I woke up, I was of course still in my bed, but I was amazed at how relaxed I felt. It was pretty much like being in that relaxation tank except it was all in my mind. When I take my kids to the pool I often pretend that I'm back floating in that warm Caribbean Sea. And it usually works at least for an hour or two.

EAT: Sweet Potatoes

2007-12-13T10:27:00.001-05:00

While traditionally sweet potatoes are served between Thanksgiving and New Year’s (when they are in season), they are available year round in most markets. Packed with Vitamin A in the form of beta-carotene, which converts to Vitamin A as the body needs it, sweet potatoes are also a good source of vitamin C, manganese, copper, dietary fiber, vitamin B6, potassium, and iron. Plus they taste great!

Quick and Easy Recipe: Mashed Sweet Potatoes

Peel one large sweet potato and cut into one-inch cubes. Place into a saucepan and cover with cold water. Over high heat bring to a boil. Lower heat and simmer until tender, 20 minutes or so. Sweet potatoes are fully cooked when easily pierced with a fork.

Drain and return to the pan. Add a tablespoon or two of butter and a sprinkle of brown sugar if desired. Mash the potatoes and add some milk. Mix until smooth or puree in blender. Serve with a sprig of sage leaves.

More great stuff from The Kitchen.

BE HEALTHY: Say No to Vinyl Plastic Products

2007-12-12T08:50:00.001-05:00

Target, the nation's fifth largest retailer announced that their stores are phasing out sales of products containing polyvinyl chloride plastic (PVC) or just plain vinyl in 2008. They join Wal-Mart, Microsoft, Johnson & Johnson, Nike, and Apple in doing the same--eliminating or reducing PVC in products and packaging. Testing has found lead and phthalates (reproductive toxins) and when incinerated, PVC is a major source of dioxin in the atmosphere.

Besides toys, lunchboxes, backpacks, and bibs, PVC is a material used to make vinyl shower curtains, which experts say can contaminate air quality for up to 30 days. One safer alternative is to buy shower curtain liners made from ethylene vinyl acetate. An even better alternative is to buy a shower curtain made from 100% cotton or hemp. Water beads right off so you can eliminate the liner altogether.

Get a Good Night's Sleep

2007-12-11T10:22:00.001-05:00

As a mom of two almost four-year olds (yikes how did that happen?) I never seem to get enough sleep. My New Year's Eve resolution was to banish the bags under my eyes--a feat I have not yet accomplished with less than a month to go before another year begins.

I know that sleep is important and I try my best. Before kids I could go to bed at midnight and wake up at 8AM refreshed. Now? Forget it. I wake up feeling just as tired as I did when I went to bed--and that makes me a cranky mom. So, I've decided to try a new approach.

I'm going to follow the advice of renowned child sleep expert Marc Weissbluth, author of Healthy Sleep Habits, Happy Child.

Weissbluth believes that an earlier bedtime with a normal wakeup time promotes better quality sleep in children (who then feel more rested) than a later bedtime and letting them sleep late in the morning. I use this advice (and it works!) for my kids so why not for me? It's worth a try.

Stay Thin: Eat your Fruits and Vegetables

2007-12-10T21:56:00.001-05:00

This report in Science Daily sheds some light on why eating your fruits and vegetables reduces the risk of obesity and keeps people thinner. In a nutshell (literally), it's the antioxidant compounds in fruits and vegetables, which are called flavonoids and phenolic acids. These substances are also present in nuts and plant based drinks including coffee, tea and wine.

According to the article, "…fat cells exposed to certain antioxidants had lower levels of an enzyme that forms triglycerides and accumulated lower levels of triglycerides -- fatty materials which at high levels increase the risk of heart disease."

It's never too early to teach your kids to eat their fruits and veggies either. Here's how:

1. By eating fruits and veggies when you're pregnant and breastfeeding, you're getting your babies used to the taste since these flavors are in amniotic fluid and breast milk. This according to a study at the Monell Center in Philadelphia, PA that found that babies whose moms ate these foods had a higher acceptance of these foods when they started eating solids.

2. When your baby starts solids, give your baby the opportunity to try a variety of fruits and vegetables. It's a good time for you to try some new and different fruits and veggies too.

Further reading: Make Your Own Organic Baby Food

BE GREEN: Make it a Greener Christmas

2007-12-09T10:15:00.001-05:00

1. Use LED Christmas Lights on the tree and around the house. They use 90% less energy!

2. Use recycled wrapping paper, and then recycle it again.

3. Buy a live tree and plant it (or donate it to an organization that will plant it) later.

4. Decorate "au natural". Berries, sprigs, boughs, and greenery are all around you--you just have to look. Don't forget the clippers!

5. Buy safe, non-toxic toys and gifts made from bioplastic, wood and other natural materials.

6. Buy organic and fair trade gourmet food gifts--preferably locally made. There are lots of yummy products available from coffee and chocolate to cheese, wine, and beer.

7. Instead of a tree consider potted plants. Rosemary trees, ornamental chile peppers, and of course traditional Christmas flowers like poinsettias, paper white narcissus, and amaryllis.

8. If you a buy a Christmas tree, don't forget to put it out for recycling in January. Check with your municipality for the date.

9. Stay home or stay local instead of traveling across the country to visit relatives this year. Fuel emissions are one of the largest contributors to greenhouse gases.

10. Buy yourself a kitchen composter to compost those kitchen scraps such vegetable and fruit peelings, coffee grounds and tea bags, eggshells, and other organic waste. Meat and meat products shouldn't be composted though.

Green Tea for Health

2007-12-08T21:44:00.001-05:00

There's no doubt about it, green tea is good for you. Very good for you. Just one cup of green tea contains as many as 200 mg (milligrams) of catechins, powerful antioxidants that protect our health. Recent studies have shown myriad health benefits to green tea extracts including an anti-tumor effect on breast cancer, reduced mortality rates in adults living in Japan where the study was conducted, and possibly treating inflammatory diseases like psoriasis and rheumatoid arthritis.

But what about for our health in general? Here are a few reasons you should be sipping 3 to 4 cups of green tea every day:

1. When winter winds blow, skin needs a helping hand to stay hydrated and healthy. The anti-inflammatory properties associated with green tea will keep skin healthy.

2. Add a squeeze of lemon or lime or even some orange juice to that green tea you're drinking. The vitamin C in citrus juice enables catechins to be more fully absorbed by the body.

3. Don't overdo it. Too much of a good thing is well, too much. And drinking the real thing--green tea that is--is far better than popping a few supplements.

Eat. Drink. Sleep. Play. Be Healthy. Be Green

2007-11-10T23:55:00.001-05:00

Welcome to the new Green Tea and More, the blog for Marigold Lane, Simple Living with a Green Twist. What you'll find here is tips for healthy living centering around the concept of Eat, Drink, Sleep, and Play--what I consider to be the foundation of healthy living--whether it's quick and easy recipes using fresh, locally grown veggies, the benefits of yoga, how to get a good night's sleep, or what to quench your thirst with (besides water of course!).